라이브러리로시작 
끝 
운동 라이브러리
Standing Band Twisting Crunch
A standing crunch with rotation against a high band, hitting the obliques and rectus abdominis together in one diagonal motion.
복근밴드Trunk flexion with rotation
주동근
복사근복직근
협응근
전거근고관절 굴곡근요방형근
장비
밴드
패턴
Trunk flexion with rotation
준비 자세
- 01Anchor the band overhead, slightly behind and to one side of you.
- 02Stand with feet hip width apart, holding the band at the side of the head nearest the anchor.
- 03Create tension in the tall standing position.
- 04Soften the knees and set the ribs down before starting.
수행
- 01Exhale and crunch down and across, driving the near shoulder toward the opposite hip.
- 02Round and rotate the trunk while the hips stay square and tall.
- 03Pause at the bottom with the obliques fully shortened.
- 04Return to tall standing under control, then complete all reps before switching sides.
체크포인트
- -The shoulder travels toward the opposite hip on a clear diagonal.
- -Hips stay level and facing forward the whole set.
- -Spinal flexion drives the movement, not an arm pull-down.
- -Range and reps match on both sides.
흔한 실수
- -Side-bending only, without any rotation.
- -Rotating the hips along with the trunk.
- -Pulling the band across the body with the arms.
- -Snapping back up and letting the band do the eccentric.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per side.
- -Progress with band thickness or a paused squeeze rather than speed.
- -Alternate weeks with the straight band standing crunch to cover both functions.